5-3-18 Water Pump

2
May

5-3-18 Water Pump

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

500m Row/400m Run

Then…

2 Rounds (0:30 Seconds Each Exercise):

Air Squats

Side Lunge

Hollow Hold

Dead Bugs

Single Leg Down Dog

Scap Pull-ups in Hollow Position

Tempo (2 sec) Ring Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

400m Run
Scaled: vertical ring rows

Cool Down

Metcon (No Measure)

Mobility/Stretching:

Couch Stretch (1 Min/Side)

Standing Straddle (1 Min)

Lizard (1 Min/Side)

Child’s Pose (2 Min)